Seated Dumbbell Bicep Curls

1. Sit on a bench or sturdy chair and ensure that your back is in contact with the back of the bench/chair

2. Take a firm grip of the dumbbells and allow them to rest, with extended arms, down by your sides

3. When ready, exhale and bring the dumbbells upwards in a curling motion by contracting your biceps. Be sure to rotate at the wrist so that your palms face upwards as soon as they pass your leg line, keeping your elbows in a fixed position at your sides

4. When the dumbbells reach the top position, which should be close to your front shoulders, lightly flex your biceps before lowering them back to the starting position in a controlled manner